{"id":271,"date":"2021-10-12T13:03:33","date_gmt":"2021-10-12T13:03:33","guid":{"rendered":"http:\/\/diyet.drfigenbeauty.com\/?p=271"},"modified":"2021-10-12T13:03:33","modified_gmt":"2021-10-12T13:03:33","slug":"kofte-ayran-ikilisine-dikkat","status":"publish","type":"post","link":"http:\/\/diyet.drfigenbeauty.com\/index.php\/2021\/10\/12\/kofte-ayran-ikilisine-dikkat\/","title":{"rendered":"K\u00f6fte-ayran ikilisine dikkat!.."},"content":{"rendered":"

K\u00f6fte-ayran ikilisine dikkat!.. T\u00fcrk mutfa\u011f\u0131nda baz\u0131 yemeklerin birlikte t\u00fcketilmesi y\u0131llar\u0131n al\u0131\u015fkanl\u0131\u011f\u0131.<\/h3>\n

K\u00f6fte-ayran ikilisine dikkat!.. Yemek planlamalar\u0131 yaparken ilk olarak akla bu e\u015fle\u015fmeler geliyor. \u00d6rne\u011fin; kurufasulye-pilav, k\u00f6fte-ayran, karn\u0131yar\u0131k-pilav gibi\u2026 Ama baz\u0131 g\u0131dalar\u0131 birlikte t\u00fcketirken dikkatli olmakta fayda var. Uzmanlar, \u201cBaz\u0131 besin maddelerinin emilimi birlikte t\u00fcketildi\u011fi zaman birbirinden olumsuz etkilenebiliyor. Lezzetleri birlikte \u00e7ok g\u00fczel olsa da sa\u011fl\u0131kl\u0131 beslenme \u00f6nerileri a\u00e7\u0131s\u0131ndan biraz de\u011fi\u015fiklikler veya eklemeler yap\u0131lmas\u0131na da ihtiya\u00e7 duyulabilir. G\u00fcn\u00fcm\u00fcz ko\u015fullar\u0131nda daha da \u00f6nemli hale gelen g\u00fc\u00e7l\u00fc ba\u011f\u0131\u015f\u0131kl\u0131k sistemi<\/a>, sa\u011fl\u0131kl\u0131 beslenme ile yeterli vitamin- mineral almakla do\u011frudan alakal\u0131 oldu\u011fu i\u00e7in yedi\u011fimiz g\u0131dalar\u0131n i\u00e7eriklerinin dengeli olmas\u0131 gereklidir\u201d diyor. Ayr\u0131ca uzmanlar, \u2018pilav \u00fcst\u00fc kuru\u2019dan k\u00f6fte-ayran ikilisine birlikte t\u00fcketildi\u011finde dikkat edilmesi gerekenleri anlatt\u0131rken, \u00f6nemli uyar\u0131lar ve \u00f6nerilerde de bulundu.<\/p>\n

Kuru fasulye\/nohut-pilav ikilisi<\/strong><\/p>\n

Baklagiller grubundan olan kurufasulye, nohut gibi g\u0131dalar olduk\u00e7a besleyici bir i\u00e7eri\u011fe sahip olup bitkisel protein, kalsiyum, demir, \u00e7inko, manganez, bak\u0131r ve B grubu vitaminlerden olduk\u00e7a zengindir. Her ya\u015f grubunda mutlaka t\u00fcketilmesi \u00f6nerilen \u00e7ok sa\u011fl\u0131kl\u0131 bir g\u0131da grubudur. Buna kar\u015f\u0131n i\u00e7erdikleri bu vitaminlerin v\u00fccutta kullan\u0131m\u0131n\u0131 art\u0131rmak i\u00e7in C vitamininden zengin salata \/ meyve gibi g\u0131dalarla<\/a> t\u00fcketilmesi \u00f6nerilir. Kurufasulye ile birlikte pilav t\u00fcketilmesi bir al\u0131\u015fkanl\u0131k halindedir. Pirincin glisemik indeksinin y\u00fcksek olmas\u0131 t\u00fcketilirken dikkatli olunmas\u0131n\u0131 gerektirir. \u00d6zellikle diyabet hastal\u0131\u011f\u0131, ins\u00fclin direnci gibi rahats\u0131zl\u0131klar\u0131 olan ki\u015filerin pirin\u00e7 pilav\u0131 t\u00fcketmemesi, onun yerine bulgur pilav\u0131 t\u00fcketmesi \u00f6nerilir. Ayn\u0131 zamanda baklagillerde eksik olan metiyonin amino asiti nedeniyle kurufasulye ve nohut bulgur ile birlikte yenildi\u011finde kaliteli bir protein kayna\u011f\u0131 haline gelir. Ayr\u0131ca kuru fasulye- pilav yan\u0131na yo\u011furt veya ayran eklenmesi \u015feker emilimini yava\u015flatacakt\u0131r.<\/p>\n

K\u00f6fte – ayran ikilisi<\/strong><\/p>\n

Et grubu yiyecekler hayvansal protein kayna\u011f\u0131d\u0131r. Ayn\u0131 zamanda \u00e7ok iyi bir demir ve B12 kayna\u011f\u0131d\u0131r. \u0130\u00e7erdikleri demir anne s\u00fct\u00fcnden sonra v\u00fccutta en y\u00fcksek emilim oran\u0131na sahiptir. \u00d6zellikle kad\u0131nlarda daha fazla g\u00f6r\u00fclen \u00f6nemli bir sa\u011fl\u0131k sorunu olan anemi (kans\u0131zl\u0131k) yeterli miktarda demir i\u00e7eren g\u0131dalar\u0131n t\u00fcketilmemesi veya yap\u0131lan beslenme yanl\u0131\u015flar\u0131 nedeniyle olu\u015fur. Besinlerle ald\u0131\u011f\u0131m\u0131z demirin emilimi bir\u00e7ok etken ile azalabilir. Kafeinli i\u00e7ecekler, s\u00fct \u00fcr\u00fcnleri, kepek vb. demir emilimini azaltabilir. Bu nedenle \u00f6zellikle ciddi kans\u0131zl\u0131k \u015fikayeti olanlar et-k\u00f6fte gibi demirden zengin g\u0131dalarla birlikte s\u00fct-yo\u011furt t\u00fcketmemeye dikkat etmeli ve et yemeklerinin yan\u0131nda mutlaka biber, domates, ye\u015fil salata gibi C vitamininden zengin yiyecekleri t\u00fcketmelidir.<\/p>\n

S\u00fct ve pekmez \/ yumurta ikilisi<\/strong><\/p>\n

S\u00fct kalsiyum i\u00e7eri\u011fi \u00e7ok y\u00fcksek, genellikle \u00e7ocuklara kahvalt\u0131da bol miktarda i\u00e7irilen bir i\u00e7ecektir. Pekmez ve yumurta da kahvalt\u0131da t\u00fcketilen, protein ve demirden zengin \u00e7ok k\u0131ymetli besinlerdir. S\u00fctte bulunan kalsiyum, pekmez ve yumurtan\u0131n i\u00e7erdi\u011fi demirin emilimini yava\u015flat\u0131r veya engeller. Bu engellemenin olmamas\u0131 i\u00e7in yumurta ve pekmez i\u00e7eren kahvalt\u0131larda i\u00e7ecek olarak taze s\u0131k\u0131lm\u0131\u015f portakal suyu i\u00e7ilmesi daha iyi bir se\u00e7enektir. S\u00fct ara \u00f6\u011f\u00fcnlerde veya ak\u015fam yatmadan \u00f6nce i\u00e7ilirse daha faydal\u0131 olacakt\u0131r.<\/p>\n

Yemek \u00fcst\u00fc kahve – \u00e7ay<\/strong><\/p>\n

Yemeklerin hemen \u00fcst\u00fcne i\u00e7meyi sevdi\u011fimiz geleneksel i\u00e7eceklerimiz olan kahve, \u00e7ay kafein a\u00e7\u0131s\u0131ndan \u00e7ok zengin i\u00e7eceklerdir. Yenilen yemeklerden ald\u0131\u011f\u0131m\u0131z demirin emilimi hemen yemek \u00fcst\u00fcne i\u00e7ilen \u00e7ay, kahve nedeniyle \u00e7ok azal\u0131r. Demirden zengin g\u0131dalar\u0131 fazla t\u00fcketmedi\u011fimiz de d\u00fc\u015f\u00fcn\u00fcl\u00fcrse kans\u0131zl\u0131\u011f\u0131 \u00f6nlemek i\u00e7in bu al\u0131\u015fkanl\u0131\u011f\u0131m\u0131zdan vazge\u00e7memiz gereklidir. \u00d6zellikle kahvalt\u0131da t\u00fcketilen demir kayna\u011f\u0131 yumurta ile \u00e7ay i\u00e7ilmemesi veya a\u00e7\u0131k limonlu bir \u00e7ay i\u00e7ilmesine, yan\u0131nda portakal, kivi gibi C vitamininden zengin meyvelerin t\u00fcketilmesine dikkat edilmelidir.<\/p>\n

Bal\u0131k ile yo\u011furt\u00a0<\/strong><\/p>\n

Toplumumuzda genellikle bal\u0131k ile birlikte yo\u011furt, s\u00fct gibi \u00fcr\u00fcnler t\u00fcketildi\u011finde ki\u015fiyi zehirledi\u011fi d\u00fc\u015f\u00fcncesi yayg\u0131nd\u0131r. Fakat bu do\u011fru de\u011fildir. Bal\u0131k \u00e7abuk bozulabilen bir g\u0131da oldu\u011fu i\u00e7in iyi saklanmas\u0131 ve m\u00fcmk\u00fcnse taze olarak t\u00fcketilmesi gerekir. Bal\u0131kta olu\u015fan herhangi bir bozulma varsa yo\u011furtla birlikte yenildi\u011finde sindirim sistemi bozukluklar\u0131na neden olabilir. Bal\u0131kta bulunan histamin adl\u0131 proteinin miktar\u0131 bal\u0131k bayatlad\u0131\u011f\u0131 zaman artar. Yo\u011furtta da histamin bulunur, dolay\u0131s\u0131yla bayatlam\u0131\u015f bir bal\u0131k ile yo\u011furt yenildi\u011fi zaman histamin art\u0131\u015f\u0131 zehirlenme belirtilerine neden olur. Bal\u0131\u011f\u0131n ve yo\u011furdun taze oldu\u011fundan eminseniz rahatl\u0131kla birlikte t\u00fcketebilirsiniz.<\/p>\n

Ispanak ve yo\u011furt ikilisi<\/strong><\/p>\n

K\u0131\u015f-ilkbahar aylar\u0131n\u0131n g\u00f6zde sebzelerinden olan \u0131spanak C vitamini deposu olmas\u0131n\u0131n yan\u0131nda potasyum, kalsiyum, magnezyum, manganez, \u00e7inko, karoten ve lutein gibi olduk\u00e7a zengin besin \u00f6gesi i\u00e7eri\u011fine sahiptir. Kalorisi d\u00fc\u015f\u00fck, antioksidan i\u00e7eri\u011fi ise y\u00fcksek oldu\u011fundan \u00a0bir\u00e7ok hastal\u0131\u011fa iyi gelmektedir. K vitamini sayesinde kemik sa\u011fl\u0131\u011f\u0131na, A vitamini i\u00e7eri\u011fi ile g\u00f6zlere, folik asit i\u00e7eri\u011fi ile sinir sistemi geli\u015fimine, kans\u0131zl\u0131\u011fa ve daha pek \u00e7ok hastal\u0131\u011fa iyi gelmektedir. Ispana\u011f\u0131n yo\u011furtla birlikte t\u00fcketilmesi besin i\u00e7eri\u011finin daha da zenginle\u015fmesi nedeniyle sak\u0131nca te\u015fkil etmez. Yani yo\u011furdun \u0131spana\u011f\u0131n i\u00e7indeki demiri ba\u011flad\u0131\u011f\u0131 inan\u0131\u015f\u0131 do\u011fru de\u011fildir.<\/p>\n","protected":false},"excerpt":{"rendered":"

K\u00f6fte-ayran ikilisine dikkat!.. T\u00fcrk mutfa\u011f\u0131nda baz\u0131 yemeklerin birlikte t\u00fcketilmesi y\u0131llar\u0131n al\u0131\u015fkanl\u0131\u011f\u0131. K\u00f6fte-ayran ikilisine dikkat!.. Yemek planlamalar\u0131 yaparken ilk olarak akla bu e\u015fle\u015fmeler geliyor. \u00d6rne\u011fin; kurufasulye-pilav, k\u00f6fte-ayran, karn\u0131yar\u0131k-pilav gibi\u2026 Ama baz\u0131 g\u0131dalar\u0131 birlikte t\u00fcketirken dikkatli olmakta fayda var. Uzmanlar, \u201cBaz\u0131 besin maddelerinin emilimi birlikte t\u00fcketildi\u011fi zaman birbirinden olumsuz etkilenebiliyor. Lezzetleri birlikte \u00e7ok g\u00fczel olsa da sa\u011fl\u0131kl\u0131 […]<\/p>\n","protected":false},"author":1,"featured_media":273,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"tdm_status":"","tdm_grid_status":"","footnotes":""},"categories":[15,11],"tags":[68,83,135,74,113,36,84,86,44,45,78,28,30,20,22,18,132,85,19,136,48,134,139,51,27,17,137,40,26,133,138],"class_list":{"0":"post-271","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-steak","8":"category-health","9":"tag-a-vitamini","10":"tag-antioksidan","11":"tag-ayran","12":"tag-b12","13":"tag-balik","14":"tag-besin","15":"tag-beslenme","16":"tag-c-vitamini","17":"tag-covid-19","18":"tag-d-vitamini","19":"tag-demir","20":"tag-drfigensayinyildiran","21":"tag-ekonomi","22":"tag-erkek","23":"tag-estetik","25":"tag-ispanak","26":"tag-k-vitamini","27":"tag-kadin","28":"tag-kahvalti","29":"tag-kalsiyum","30":"tag-kofte","31":"tag-pekmez","32":"tag-protein","33":"tag-saglik","34":"tag-sosyal-medya","35":"tag-sut","36":"tag-tohum","37":"tag-uzman","38":"tag-vitamin","39":"tag-yumurta"},"yoast_head":"\nK\u00f6fte-ayran ikilisine dikkat!.. - Gourmet Style<\/title>\n<meta name=\"description\" content=\"K\u00f6fte-ayran ikilisine dikkat!.. 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